CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 100 fast feet 10 Food Squats 10 Side to side jumps 10 Shoulder taps Metcon (AMRAP – Rounds and Reps) 3 x 4 minute rounds 5 calories bike 10 kettlebell deadlifts 20 dumbbell push press 4 ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 10 Air Squats 10 sec plank 10 Mountain Climber Ankle rest & stretch 10 Side plank lifts each side Repeat Metcon (8 Rounds for reps) Tabata Fast Feet Shoulder taps or hold The Calm down (N ... Continue Reading

CrossFit D.E.C.K – CrossFit Power Warm up 3 (No Measure) Ankle/ Hip mobility 3x 10 Power Clean 10 Front Squats 10 Push Jerks Clean and Jerk (10 minute EMOM) Minute 1–3 2x Power clean 1x Hang Power clean 2x Push jerk Rest minutes 4 Minute 5-7 1 x P ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push-ups 10 power snatch 10 mountain climbers Bench Press (15 Minutes 3 RM) 14/09/2019 Saturday running snatch up (Time) 5 Rounds 200 m Run 6 Ring M/U- Strict Pull up 6 Power Snatch 65/45kg 12 B ... Continue Reading